coping skills

I have a bullet journal that I fill with all types of coping skills. Mostly ones that speak to the creative in me!

Coping refers to conscious strategies used to reduce unpleasant emotions. 

Coping strategies (or skills) can be thoughts or behaviors and can be individual or social. 

Coping is to deal with and overcome struggles and difficulties in life. 

It is a way for us to maintain our mental and emotional well-being.

Benefits of learning coping skills:

-Build self confidence

-Help manage emotions

-Improve independence

-Help manage stress

-Improve behavior (reactions to overstimulation)

-Improve self-regulation

-Help work through challenges

Learning what coping skills work for you is paramount to healing and dealing with depression and anxiety.

To me, coping skills are like little "time-outs," where you give yourself time to think through what is happening, what is truth, and how to respond in a healthy way.

My top, go-to coping skills I turn to (to keep me from spiraling) are:

-Box breathing (breathe in 4 seconds, hold 4 seconds, breathe out 4 seconds, hold 4 seconds, repeat)

-Writing (duh...blogger for over a decade here with boxes of used journals.)


-Organize something

-Do something creative

Below, I've listed a few (okay, a LOT) more skills.

Find one that might suit you and try it out the next time you feel overwhelmed or overstimulated!


-Watch TV

-Drink water

-Word search

-Crossword Puzzle

-Paint nails

-Do your hair


-Study the sky


-Hot shower/bath




-Create a vision board


-Rip up paper into tiny pieces

-Write a letter

-Plan a dream room


-Play with clay

-Build a fort

-Go outside and sit

-List your blessings/joys

-Read the Bible

-Jump on a trampoline

-Talk to someone




-Organize/color coordinate closet

-Plan an event

-Plant seeds

-Make words out of your full name (Anagram/Acrostic)

-Sort/edit pictures


-Collect something

-Play a computer game

-Visit your lifeyourvoice.com

-Rearrange furniture

-Smile at 5 people



-Hug someone

-Write a list of goals

-Deep breaths

-Think of something funny

-Take a time out

-Count to 10/100

-Say something kind to yourself

-Close your eyes

-Say, "I can do this."

-Imagine a happy place

-Eat a healthy snack

-Jog in place


-List your positive qualities

-Write a thank you note

-Organize something

-Play cards/board games

-Take pictures

-Laugh out loud

-Notice 5 things you can see, feel, smell, hear

-Use a relaxation app


-Drink hot tea

-Plan a trip

-Identify your emotions

-Make a day schedule

-Tell someone you're thankful for them

-Relax your muscles

-Ask, "What do I need right now?"

-Tapping fingers (or the dance...you do you, boo.)

The internet is FULL of even more examples, these are just the ones that stand out to me.

Hopefully you find one that you can put into practice and it'll eventually become second nature to you when you need it most!

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